rachaelfahlstrom rachaelfahlstrom

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Rachael Fahlstrom  💪🏽Mind and Body Coach ❤️Self-Love Ninja 🥑Nutrition Specialist 👙Bikini Competitor

Happy Humpday!
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Booty building!! These pictures are 5 months apart. During my off season, I have been focusing on being HEALTHY. Working out, eating intuitively, and being KIND to myself are my big 3.
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Finding the right exercises to build your booty can be difficult, but some of my favorites include the use of a booty band! I love the one I get from my coach @ifbbpro_meriza (@s3xystrong )
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Excited to finally be in a place where I am able to think about competing again. #operationprocard here I come!

Have you ever thought about making some serious changes to your lifestyle? What is holding you back?
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Are you afraid of what changes would need to be made, afraid to have to make different choices, start saying no, and standing in your power? Is your comfort causing you to be cemented?
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Anytime we try and make significant changes in our lives it is hard. But YOU CAN! You are capable of more than you know, your mind and body are stronger than you’ve ever imagined. Begin taking small steps: ask someone for help, hire a coach, subscribe to a healthy living podcast; begin to identify what tools get you motivated.
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Everyone is different! If you don’t like going to the gym, that’s okay! The whole point is to begin making changes that you’re EXCITED about.
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Today is a call to action. If you’ve been wanting to get healthy, but you don’t know where or how to start, today is for YOU! The first 10 people that DM me will get a FREE consultation with me where we will begin to brainstorm ideas together! WHO IS READY?!

Weighing yourself is pointless. For us ladies, we treat it like a rating system. It feels like we walk around with a huge number hanging over our heads for the world to see and we let it make us feel embarrassed, ashamed, and unhappy.⠀
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At the end of the day, weight doesn't mean SHIT (Isn't vulgarity in the morning refreshing? It is like a fresh cup of coffee and a swift kick in the ass). Ladies, our weight changes daily for a variety of reasons: hormones, food intake, water intake, etc. In fact, our weight can change 5-7 pounds in a day! And using it as a progress marker can become frustrating and quite honestly, can begin to crush your spirit and strangle your motivation (it is an abusive relationship we have with ourselves).⠀
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So what is a good way to measure progress and that will keep you excited and moving? I believe in body composition (I don't get hung up on numbers, but I've shared that I am a firm believer in bi-weekly progress photos) and the way I feel. In the photos we an see changes from previous weeks that we wouldn't notice by just looking in the mirror.⠀
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I'm sure a lot of you have heard that muscle weighs more than fat, and it is 100% true. Some of you might say, "but 5lbs is 5lbs! A pound of bricks and a pound of feathers weigh the same." You're right, but the volume that 5lbs take up is INCREDIBLY different. As you can see from the photos above, I am the SAME WEIGHT. The first photo was after a bad rebound, the second and third are just following an exercise and eating plan. Although my weight is the same, my body composition has clearly changed.⠀
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I began this journey with weighing myself. I was working out hard, eating healthy and I wasn't seeing any "results" on the scale. It wouldn't budge from 142. I was getting frustrated, angry, depressed..I couldn't understand how all my hard work wasn't paying off. During this time I was also trying to heal an auto-immune disease and a thyroid issue (will discuss this on a different post) so weighing myself became counterproductive and FRICKEN MADDENING.⠀
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Focus on your strength, health, and the way you feel. Healthy lifestyles are meant to be EMPOWERING not shaming.⠀

Who am I supposed to be?
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In our lives, we assume a specific role that the people in our circle get used to us playing. Whatever that role is doesn't matter, but what happens when you choose to REALLY commit to going after the changes you've always longed for and step into who you KNOW you were created to be?
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In my own life, I always sought out other people's approval. I wouldn't so much as breathe unless I got an "okay" from someone. Then something really magnificent happened. I was diagnosed with an auto-immune disease called Hashimoto's.
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Why do I consider this magnificent? After a slew of opinions, other diagnoses, and some solutions, I became frustrated. So I sought out a naturopathic doctor (@shinenatualmedicine check them out! They're life changing). Here I was encouraged to listen to myself, my body, my mind, and my soul.
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I began listening to myself and what I intuitively knew I needed. I began choosing foods and exercise that brought me JOY! I found the power of my voice and vulnerability and broke old habits and patterns in my life that caused some people in my circle to become EXTREMELY uncomfortable and even insulting.
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My point is this, when others around you notice that you're changing, they may not like it. It is not because they don't love and care about you, it is because you're trying to change your role and it makes them uncomfortable. By making the choice to change and heal, it causes them to have to look at the role they play and it can be very triggering.
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During this process try and remember 2 things: 1. Do your best (though it can be triggering for you) to show them compassion. Any ill feelings they have has everything to do with them and nothing to do with you. 2. Stand firm in who you are and the healthy and positive choices you're making. Know that you're worthy to have the life that you want and that your story is powerful. Allow yourself to be unapologetically you.

My entire life, I have always been embarrassed by my body. I would look in the mirror and not want to leave the house because I thought I was too "big." I was terrified that if I wore anything that was too fitting, I would be laughed at. These ideas and thoughts were reinforced by people in my life telling me I wasn't "thin" enough or "pretty" enough and would constantly pick apart my appearance.⠀
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At the age of 10, I started purging. Until the age of 19, I would restrict, binge, purge, over exercise, use a bottle of ipecac a day while taking fat burners and laxatives. Anything I could get my hands on to make sure I could stay thin and feel "loved."⠀
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At 19, I was taken to an inpatient program after passing out in the middle of a college office. A cardiologist came to my room and explained that I could "suffer from a heart attack at any moment," but I told her I didn't care. My need for love and acceptance had turned into a full blown disease that I was ready to give my life for. I ended up staying in the treatment program for approximately 6 months.
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I am sharing this to break the silence and shame surrounding women and the way we see our bodies. I am sharing this to reinforce that EVERY BODY is, BEAUTIFUL. I am sharing this because it is about time that we STOP listening to what others have to say about our bodies and begin listening to ourselves. It is time that we are EMPOWERED by our bodies and how amazing and strong they are.

Knowing your "why" is extremely important. It motivates you when you're worn out, tired or feel like giving up. Maybe your "why" is wanting to get healthier and more fit so you're able to keep up with your kids. Perhaps you simply would like to feel better. Your "why" will get you off the ground and help you make choices to begin the health and fitness journey, but, unfortunately, we usually end up "burning out" before we get there.⠀
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Why? I read something recently that hit home for me. It read, "We burn out long before we actually get there because the promise of a brighter day sometime down the road doesn't make us happy right now." We are looking for IMMEDIATE GRATIFICATION and don't want to wait to receive the benefits we're hoping for. ⠀
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Immediate gratification causes us to choose fad diets, meal plans that are extremely strict, exercises that we are told will "help us lose the weight," etc, but the problem is, we don't actually ENJOY any of it and it begins to feel like we're punishing ourselves.⠀
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Part of choosing to be healthy and fit is about ENJOYING the process. How can we do this? By choosing foods and exercises that excite us. ⠀
Begin by tracking the calories you're burning just by doing household chores, talking a walk, or moving around the office. You don't have to be dying and starving to get results. It is a MYTH. Fitness is not a one size fits all. So do what lights your soul on fire!

What are you going to do with today?? ❤️☺️

This is the first photo shoot that I have done in a long time.
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I kept putting it off and putting it off because of a number on the scale. I was a slave to it. Everyday, twice a day, I would weight myself. I would get so frustrated watching my weight stick to 142lbs (later this week you will see what 142lbs looks like). I was putting in my workouts and following a meal plan, and still there weren’t any “changes.” I was completely caught up in a numbers game.
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So what changed? I said f**k the scale. I stopped weighing myself. I stopped allowing a number to dictate who I was and how I felt. I continued with the workouts and began taking bi-weekly progress photos. I stopped OBSESSING with what I thought my weight should be and allowed myself to just “be.”
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What happened after? Umm, hello? FREEDOM. Now, I feel AMAZINGLY BEAUTIFUL in my skin, I love killing it in the gym and feeling myself get stronger mentally, emotionally, and spiritually and maybe most importantly I know that I am worthy of feeling good and treating myself well.
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Moral of the story? We need to stop treating our bodies like it is the enemy. Our body is a temple. We need to feed it good things, take care of it, nurture it, and support it because it allows us to live and breathe every day. By feeding it negativity, we are slowly killing it and reinforcing the bullshit of not being good enough.
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Make it simple. Love yourself today, thank your body today. 📷: @christiaan_mikey leggings @ryderwear top:@lionfit.co

There are so many photos on Instagram depicting what a perfect body is. Often times, we will troll through pages and begin comparing ourselves and wondering, “Why don’t I look like that?”
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The reality is that everyone has their own journey. From the pictures we see, one cannot know the battles, work, time, sweat, and tears that it took in creating the shapes that are seen on social media. -
The photos above depict me at 3 different stages of my own, personal fitness journey. The first is close to my “stage” lean. This picture was only a few days prior to stepping on stage. This picture shows my body in the middle of “water depletion,” and isn’t something that can be maintained long term.
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The second is after competition and having a rough rebound. My diet was all over the place, my workouts sporadic, my body was exhausted, and my hormones became all out of wack. I ended up developing an auto-immune that took me out of competing temporarily.
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The last picture is my (current) body in its healing phase. I am focusing on building muscle, but not worried about how lean I am. I lift weights and challenge my body, but am not depleting it. I drink a gallon of water a day, I eat intuitively, follow macros, worth with a coach, and do exercises that make me happy and energize me.
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Same person, different stages, all representing health and fitness, all valuable, and all beautiful.
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It’s a journey. Different times teach you different things, but each lesson is incredibly important. It’s not about “looking the part.” Being “fit” is more than just what is represented on the outside. It is all encompassing. It involves mind, body, and soul.

A lot of us were raised with the mindset that we graduate high school, graduate from a good college and find a 9-5, work and save until we retire and then we can enjoy our lives.
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I don’t know about you, but I am not one of those people who can take any kind of job just to work my whole life and enjoy it AFTER I retire. That sounds like a drag and quite honestly I have to be PASSIONATE about what I do. -
If we look at athletes, writers, actors, etc, we can see people who are doing something for the LOVE of it. Some people are naturally talented and find what they want right away, but others of us, it takes a minute.
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That’s okay! I believe EVERYONE has a purpose and that we all have been created for something larger. It whether or not we have the courage to pursue it. It’s so important to remember that courage is not the absence of fear but moving in a direction even amongst the fear.
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You life is full of puzzle pieces. Each piece speaks to something bigger than yourself. Each piece represent part of who you are today and how that fits into something bigger.
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Step out in courage and begin connecting those dots and empower yourself in the process. You’ll find it. Believe that you’re greater and stronger that you have in the past. Step out in faith knowing that you’ll find your purpose.

In February, I met an amazing hair stylist @colorbyally who told me about this life changing spiritual coach @amanda.marit who told me about @happsterssquad to begin making connections☀️

I immediately signed up. ❤️

What is @happsterssquad ? It’s founded by an amazing woman @happsters who brings other likeminded women together in order to form a connected tribe!

We meet monthly and do really fun activities together (so much room for activities! Name the movie I’ll give you bonus points). And this month we made bracelets to be given away to those we love as random acts of kindness. This little baby is called “spicy” dubbed by the amazing, inspiring @katiehartmorse
Sign up to get connected with a squad near you! It’s so worth it and is a great way to make awesome connections with beautiful people 🌟☀️🦄

It's not you, it's me...How much of the toxicity are you creating in your life?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is a great question and it demands that we start taking some responsibility for the way we act and react to various situations everyday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, there are toxic people in our lives, but how toxic they become is completely up to us. What do I mean? Check out my latest blog to get the scoop on how toxic we can actually make toxic people.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can find the link in my bio!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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